For many runners, the idea of “starting again” can be daunting, especially after time away due to illness, injury, or other life circumstances. Recently, Paul (@Paul19RedTitles) posed this question:
“Unfortunately, due to illness which has lasted over two months and ongoing tests (waiting on an MRI scan), I haven’t been able to run at all.
1. Due to the illness
2. Medical advice until the MRI results return.
Guys, it’s been so long since I ‘started again.’ Any advice?”
Paul’s situation is one many runners can relate to, and the running community rallied with words of encouragement and practical tips. Let’s dive into their advice to help anyone looking to get back to running after a break.
Read this full thread on Instagram here.
What Are the Best Tips for Starting Running Again After Illness or Injury?
When coming back to running, the most common advice is to leave your ego at the door and embrace starting over.
– “It’s humbling but you won’t meet yourself where you left off! Embrace being a beginner again.” – @ellierosefitness_pt
– “Think of yourself as a beginner and go from there. Comparing yourself to your old self will do no good!” – @runjenny_run
The key is to approach your comeback with a beginner’s mindset and realistic expectations.
Why Is It Important to Take It Slow When Returning to Running?
Rushing back into your old routine is a common mistake that often leads to setbacks or injuries. Instead, focus on gradual progress:
– “Run slow enough to enjoy it. If that means run:walk, then do it!” – @run_like_a_trex
– “Think of it as building foundation blocks for your future running miles.” – @madmelrunner
Starting small helps you rebuild endurance and reduces the risk of overloading your body.
How Can Beginners Rebuild Their Fitness After a Break?
Structured programs like Couch to 5K or run-walk methods are highly recommended for rebuilding fitness:
– “Couch to 5K is a great way to start slow and build.” – @sallysteadman
– “Try jeffing. It’s been a game changer for me!” – @mariaclewis_
These programs ease you back into running and create a solid foundation to grow from.
Should I Use a Couch to 5K Program to Restart Running?
Yes! Many runners in the community recommend Couch to 5K for a reason. It offers structured and gradual progression, perfect for anyone returning to running:
– “I’ve started with C25K and, although it’s tough, it’s helping me take it slow.” – @janieswat
– “You may find your fitness bounces back quickly, thanks to muscle memory, but starting with C25K ensures you’re not overdoing it.” – @simonageorge70
How Do I Avoid Injuries When Starting Running Again?
Avoiding injury should be a priority when restarting running. To do so:
– Keep your distances and intensity low initially.
– “Run about 20% of your regular run distance at a slower-than-usual pace for your first run back.” – @cookietriathlon
– Incorporate walking into your runs:
– “Run/walk for a couple of months to build strength and stamina.” – @lio_smyth
Listen to your body and give it time to adapt to running again.
What Role Does Patience Play in Running Recovery?
One word echoed repeatedly in the responses is patience:
– “Patience.” – @daleawalker
– “Take it gently and give yourself time. The joy will return—you just need to take time.” – @our.family.of.runners
Understand that rebuilding fitness takes time, and progress might be slower than you expect—but it’s worth it.
How Can Running Clubs and Friends Help You Get Back Into Running?
Running with others can reignite your motivation and make the process more enjoyable:
– “Run with friends or join a run club. Sharing the joy of running with others makes it much easier.” – @sarah_ann_murray
– “Mix it up with different routes, terrains, and running sets for variety.” – @our.family.of.runners
Community and support play a huge role in helping you stay consistent and positive during your comeback.
What Are the Best Strategies to Overcome Fear of Restarting Running?
Starting again after a long break can be mentally challenging. To overcome fear and hesitation:
– Focus on the process, not the results:
– “Ditch all gadgets and just enjoy being outside!” – @nickicurwood
– Set small, achievable goals:
– “I stick close to home and do laps of the nature reserve. I keep my expectations low and build gradually.” – @hildainthehills
The first step is the hardest, but once you get going, it gets easier.
For Paul and anyone else facing a running restart, the message from the community is clear: Be kind to yourself, embrace the process, and focus on small wins. As one commenter put it:
“Focus on what you can do right now, and look forward to what’s possible later down the line.” – @evak_loves_running
Whether you’re running for fitness, joy, or community, the key is to start small and let your journey unfold naturally. You’ve got this!
Read this full thread on Instagram here.
